Announcements 

6 pm Friday Class Cancelled 12/14 Sorry for the inconvenience.

Christmas Schedule

12/24-  Close after Noon Class
12/25- Closed
12/ 26- 9-1 Open Gym

 

CROSSFIT

S&P Cycle: squat- PULL–press- pull- OFF

A.  Deadlift

60% x 5
65% x 5
70% x 5

B. Accessory Work 2 sets

Good Mornings – 8 reps
Tempo Glute Bridges w/ band (quick up/ 3 at top/ 3 down) 8 reps

C. For time
50 toes to bar
50 KBS (70/53)
50 cal row

CSPORT

A. 3 sets:
1 min AMRAP TGU right arm
1 min AMRAP TGU left arm
1 min Plank

B. 4 rounds for time:
400m run
15 bench press
20-15-10-5 burpees (decrease reps by 5 each round)
25 wall balls
30 sit ups

Calm Before the Storm

CROSSFIT

S&P Cycle: SQUAT– pull–press- pull- OFF

A.  Squat

60% x 5
65% x 5
70% x 5

B. Accessory Work 2 sets

Weighted Lunges 10 each leg

Cossack Squats 6/6

C. 5 rounds for time
6 power snatch 115/85
9 OHS
12 burpees

CSPORT

A. EMOM x 8 min
100m run + AMRAP KBS w/ time left

B. EMOM x 8 min
10 push ups+ AMRAP sit ups with time left

C. 30-20-10
thrusters
cal row

D. 3 rounds:
15 dips
15 DB hang pwr cleans

Max TGU!!!!!! Oh no!

CROSSFIT

S&P Cycle: squat- pull–press- PULL– OFF

A. Clean Pull + Squat Clean + Front Squat + Push Jerk

B. 5 rounds for time
10 push press/jerk (135/95)
15 GHD situps
400m run

CSPORT

A. 6 min max TGU’s

B. 3 min max reps at each, rest 1 min bt exercises
Wall Balls
Push Ups
Weighted Sit ups
Knees 2 Elbows

C. AMRAP in 15 min
200m Run
10 Burpees
1 min Plank

Dirty 30

CROSSFIT

S&P Cycle: squat- pull–press- PULL– OFF

A. Build do a heavy set of:

Power Snatch + 2 OHS

B. 3 rounds, each for time
30 pullups
30 burpees
*rest 3 min bt rounds

CSPORT

A. As a warm up
3 sets:
30 sec mtn climbers
30 sec speed step
30 sec squats

B. 3 sets:
15 push press
15 KBS

C. 3 sets:
15 back ext
15 K2E

D. 3 rounds:
400m run
25 wall balls
20 pull ups
15 burpees

Double Pump

 

CROSSFIT

S&P Cycle: squat- pull–PRESS– pull- OFF

A. Deadlift

75% x 5
85% x 3
95% x 1

B. AMRAP @ 70%

C. 15 min AMRAP
10 ring dips
15 pushups
200m run

CSPORT

1k row

A. 4 rounds:
5 man makers
15 box jumps

Block run

B. 4 rounds:
10 burpees
15 GHD sit ups

1k row

C. 4 rounds:
15 KBS
20 walking lunges with a kb pass bt the legs

Block run

Crazy 8s

CROSSFIT

S&P Cycle: squat- pull–PRESS– pull- OFF

A. Strict Press

75% x 5
85% x 3
95% x 1

B. AMRAP @ 65%  (No more than 20)

C. AMRAP 8 min

20 GHD
15 kBS (70/53)
+
AMRAP 8 min
15 toes to bar
10 squat cleans
*rest 8 min bt couplets

CSPORT

A. 4 rounds:

10 DB bench press
10 pushups
*rest 1-2 min bt rounds

B. 4 rounds:

max reps strict pullups
15 KBS
*rest 1-2 min bt rounds

C. 4 rounds:

10 heavy weighted squats
20 alternating lunges in place AFAP
*rest 1-2 min bt rounds

D. 8 rounds:

10 situps
10 hollow rocks

Row, Climb, Clean

 

CROSSFIT

S&P Cycle: squat- pull–press- pull- OFF

A. 3 rounds for time
1k row
10 wall climbs
20 power cleans 135/95

B. Accessory Work

CSPORT

A. EMOM x 10 min
ODD: 5 burpee pullups
EVEN: 20 air squats

B. 3 x Farley hill sprints
*rest/walk on the way down

C. 3 rounds for time:
10 pull ups
15 cal row
20 step ups
25 push press
30 sit ups

Cindy

Best Friends

CROSSFIT

S&P Cycle: SQUAT– pull–press- pull -off

A.Back Squats
% off of 90% of 1rm

75% x 5
85% x 3
95% x 1

B. AMRAP @ 70%

C. Cindy

20 min AMRAP
5 Pull ups
10 Pushups
15 Air Squats

CSPORT

A. 10-1 Ladder
Box Jumps
K2E

3 min plank

B. 10-1 ladder
push ups
wall balls

30 cal airbike or row

C. 10-1 Ladder
KBS
burpees

3 min plank

D. 10-1 Ladder
Seated OH Press
DB row per side

30 cal airbike or row